Revenge of the 6th
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Warm-up
1-2 Sets:
1:00 Cardio (Any machine)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Power Snatch
:30 Handstand Hold
10 Hanging Scap Retraction
-Then-
Build to Power Snatch Weight
1:00 Cardio (Any machine)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Power Snatch
:30 Handstand Hold
10 Hanging Scap Retraction
-Then-
Build to Power Snatch Weight
1 Set (at workout pace)
1 Power Snatches (at workout weight)
1 Strict Handstand Push Ups
1 Rope Climb
Metcon
Metcon (10 Rounds for reps)
10 Rounds every 2 minutes
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb (OR 5 Strict Pull-Ups)
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb (OR 5 Strict Pull-Ups)
Finisher
Metcon
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
6 Rear foot elevated DB Split Squat (each side) @ moderate weight
20 yd Lateral Band Walk @ moderate resistance – maintain quality
-Rest 2-3 minutes between round-
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
6 Rear foot elevated DB Split Squat (each side) @ moderate weight
20 yd Lateral Band Walk @ moderate resistance – maintain quality
-Rest 2-3 minutes between round-
Post Workout Mobility
1:00 Couch Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)
1:00 Chest Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)
1:00 Chest Stretch (Each Side)
:50 Optimal